September 11, 2013
1) 3 rounds:
3 push press + 3 push jerk + 3 split jerk
2) Box Squats:
10 sets x 2 reps @ 55% 1RM
rest exactly 45 sec between each set
3) 3 rounds:
Row 500m
10/7 strict hspu
rest 2 min
4) 4 rounds not for time
200m sled pull
15 strict ring dips
Guys – 2x 45lb plates
Ladies – 1x 45lb plates
3-PP, 3-PJ, 3-SJ-185, 195, 215-all rounds successful
Row/HSPU WOD-11:54
Sled pulls/ring dips-used blue band for strict ring dips.
Great time for 30 Strict HSPU Rocket. You blew us away with that time.
Not all were strict….wild Bill had me do them till I got snake bit and then kipped the rest. About 50% were strict…forgot to note that in previous post.
3+3+3 – 175, 180, 200 (f on 3rd jerk)
Box Squats – 215
HSPU Wod – somewhere around 21:00, but whose counting. Got all 30 strict.
Sleds….what’s there to say? We do those every day.
Dang Rocket—does the 11:54 time include the rowing? You easily beat all of our “finesse” gymnastics guys like Brad, Pit and Andy.
3+3+3 = 175, 175, 185 (this really feels like it helps)
Box Squats -190
HSPU wod —-somewhere around 35 minutes. I did this wod off and on throughout the entire morning.
Sleds/strict dips—fun.
3+3+3 105,105,110 Liked this, different but challenging
Row/hspu’s 13:30 Can’t do strict with plates so just did them on floor with mat